If you haven’t seen the news or read the paper lately, check out how we low-carbers have finally been vindicated! They’ll come around eventually and acknowledge the importance of natural saturated fats, but this is a step in the right direction. Hopefully the Atkins craze will start up again and more people can experience the joys of healthy living!

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Have you ever tried to fulfill a craving for Mexican food with one of those store bought low carb tortillas? They certainly look like their high carb starchy cousins. They may even smell like them. Then reality hits as you take a bite and chew the bland lump of oat fiber and soy protein held together by cornstarch. It goes down as a gummy lump in your throat. “That wasn’t so bad, but I could’ve spent those carbs on something better… like peanut butter. Or mashed faux-tatoes. Or…” At least that’s how my thought process works. Frankenfood tortillas feel like low carb “junk” food with little nutritional value and a lot of unnecessary additions to my diet. When do we ever need to be ingesting wheat flour or soy oil on this lifestyle? What about sodium metabisulfate, microcrystalline cellulose and dicalcium phosphate? That mouth full (no pun intended) of ingredients doesn’t sound yummy to me, either.

If you want a fresh-tasting, nourishing tortilla or wrap substitute that you can make at home, look no further. This gluten-free low carb creation was inspired by this recipe at Gluten-Free Gobsmacked (not low carb, but still wonderful!). Gluten-free (GF) recipes can give you helpful hints for how to hold together your low carb flourless doughs. Sadly, GF flour blends are made up of all kinds of starches and grains, making them even higher in carbs than all purpose flour! Poor celiac low-carbers. Fortunately some of the same binding tricks can be applied to our beloved nut meals and seed flours.
Unadulterated wraps, fresh from the oven, full of promise!

You should be able to find all of the ingredients for these wraps at your local health food store. When I first figured out what specialty ingredients were necessary for re-creating most of my favorite high carb treats, I bit the bullet and made quite a few initial investments. Some of these essential cooking/baking ingredients are used in such small amounts that I don’t have to buy them often. They include the following:

Xanthan/Guar Gum – Vegetable fibers grown on micro-organisms or trees. Useful in very small amounts for thickening, gelling, acting like gluten, and lending a “creamy” mouth feel to cold items. I’ve only worked with xanthan gum, but they function similarly. Guar gum is cheaper, but can cause digestive “issues” and is harder to find.

Coconut Flour – Coconut meat pulverized into a fragrant creamy white powder. Acts similarly to protein powder by drying out baked goods. Requires many eggs in the batter to balance out its dryness. Lends a nice dense texture and heaviness to baked goods, perfect for brownies and carrot cake. Adds bulk and texture to no-bake recipes.

Pure Vanilla Extract – Alcoholic soaking liquid of a vanilla bean. Imparts lots of nice vanilla flavoring and aroma with close to no carbs. Check label for added corn syrup or agave.

Erythritol – A sugar alcohol naturally occurring in melons, corn, and other plants. Lightly sweetens, and adds textural properties of sugar. The only sugar alcohol with close to zero carbs and cals and NO unpleasant side effects! Has a “minty” taste if it’s not dissolved in water.

Pure Stevia Extract – High intensity sweetener extracted from a plant that can be bitter if you buy the wrong brand or use too much. Does not add textural properties or mouthfeel of sugar to recipes. Best tasting when combined with a sugar alcohol like erythritol. NuNaturals is the one and only brand I use.

Whey Protein Powder – Ultra-filtered bi-product of cheese making that is a natural source of all of the essential amino acids. Pulls moisture out of baked goods. Provides structure for pastries. Can be used in smoothies or shakes as a “creamy” base. Comes either plain or with added artificial sweeteners.Blackstrap Molasses– The dark liquid bi-product of processing the sugar cane plant. A little bit of this unrefined sweetener goes a long way! It has only 4 grams of carbs per teaspoon, and most recipes don’t even need that much to benefit from its strong flavor. Has a brown sugar-like taste with a distinct smokiness to it. Blackstrap molasses is rich in iron–not totally stripped of nutrients like other forms of sugar.

Oat Flour – Not super low in carbs, but can be used in small amounts to lend the textural properties of all purpose flour. It’s gluten-free (check for certification) and indispensable to make baked goods resembling anything close to their high carb counterparts. Nut meals stuck together with butter do not a cookie make. Low carb pastries usually need a little bit of a grain product in order to resemble foods previously made with 100% refined grains!

So that’s what you’ll find if you go snooping through my pantry on any given day. Every week, I go on a shopping trip to restock the perishable ingredients I use in larger amounts. Those include the following:

Nuts, Seeds, and Nut/Seed Meals – Of principle importance in so many low-carb dessert recipes. Nut “flours” can be purchased pre-bagged like almond or flax meal, whereas others you must grind yourself. It’s much more cost efficient to do the “processing” at home with a good food processor or magic bullet blender. I make my own flax and sesame flours with my magic bullet. These add bulk and texture to low carb baked goods, and can be used as “breading.”

Nut and Seed Butters – Again, you can make these yourself, but it’s much easier to buy them in jars. I like peanut butter (but you already knew that!), almond butter, and sunflower seed butter. They lend creaminess, flavor, and heaviness to anything from salad dressing to sweet fillings to baked goods. My favorite application of these: jar to forefinger to mouth.

Coconut Milk – Non-dairy cream or milk substitute with a hint of coconut flavoring. Thickness and amount of additives varies by brand. Look for high quality pure coconut milk products like those made by Thai Kitchen. You can make your own if you have a lot of time on your hands.

Cream Cheese – Add bulk and moisture to baked goods. Great in smoothies, on scrambled eggs, flavored and spread on veggies and sandwiches. A panacea of the low-carb cooking realm.

Butter – The second darling of low carb cooking. Make like Paula Deen and use butter to your heart’s content (your heart will thank you!). Adds bulk, mouth feel, and flavor. Also adds a ton of calories, so watch it if you’re maintaining or close to goal weight.

Coconut Oil/Non-hydrogenated Shortening – Dairy free butter alternatives that each have special properties. They both become very firm under cold temperatures. Perfect for low carb hard shell topping, which is reason enough to buy them! Shortening is ideal for cookies that don’t spread, and for thinning out extra dark chocolate. Coconut oil produces more moist baked goods and tasty refrigerated candies with a crisp “snap.”

That’s an incomplete list, but it’ll get you started cooking up dreamy replacements for your old favorite junk foods. Just a note: I don’t bake faux-junk food all the time. I don’t even make it often. I’ll make something when a craving hits, usually around a certain time of the month. After eating one (or two!) servings, I’ll store the treats away in the back of the freezer. Forcing yourself to have one serving of a treat every morning with breakfast will take the allure out of these “special” foods and make you crave the foods that should make up the bulk of your diet – high quality animal protein sources, natural fats, and fresh vegetables. You really can tire of sweet-tasting goodies. It’s possible. It happened to me.
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If you’ve been skipping down through the boring parts of the post, you can stop here.

Here is the much anticipated (by me) recipe for all natural low carb sandwich/tortilla wraps. This is a response to a request from a friend, and has been in the works for a month. After much trial and error, I’ve hit upon a solid formula. These wraps are pleasantly light in texture, but do not fall apart (yay!) and can be rolled for wrap sandwiches, baked into chips, fried for quesadillas, toasted for a thin cracker crust pizza. They can basically do everything except solve global warming. Please try them and make yourself a fat quesadilla stuffed to capacity with steak and jack cheese. You deserve it after all this cookin’!

Recipe Notes: You don’t need any special equipment for this recipe, but I found a trick to help with rolling out and unsticking the wraps. A silicone baking mat that I got at a discount store for $5 really makes the process easier. Parchment paper will absolutely NOT work, as it crinkles up from the moisture of the dough, producing a bumpy wrap “bottom” prone to tearing. To make your wraps pretty, use golden flax meal, almond flour, and oat flour. Regular flax and pecan flour produced the dark whole-grainy looking wraps. Both variations taste the same, so it all comes down to how much you’re bothered by ugly food.

A golden flax wrap, a pecan flax wrap, and an herb wrap, bonding.

Healthier Gluten-Free Wraps/Tortillas

2013-11-04 11:45:40

This nourishing tortilla or wrap substitute is high in protein and low in carbohydrates. One of these wraps makes a mean quesadilla!

Beat wet ingredients into dry ingredients vigorously with a mixer or whisk.

Divide batter into two sticky masses.

Drop in balls on to a greased cookie sheet or silicone baking mat.

Press a piece of plastic wrap over dough balls.

Flatten rounds with hand, and use a rolling pin over the plastic wrap until dough is 1/8 inch thickness. Peel off plastic wrap and smooth over any bubbles with fingertips.

Bake at 375 degrees for 8 minutes.

Let wraps rest on silicone mat until lukewarm to the touch, then carefully run a sharp spatula around the bottom to unstick.

Let cool completely and store between sheets of paper towel in a plastic baggie on the countertop.

If you over bake the wraps, there will be dry crispy spots on them. If you under bake them, they will be doughy on the inside. The key is the make sure the dough is spread evenly, with the thickness uniform throughout.

Notes

*Oat or buckwheat flour work well in this recipe. For paleo wraps, you might be able to substitute tapioca or arrowroot starch.

Kate

Zedgirl

July 18, 2008 at 3:34 am (7 years ago)

I’m going to give these a go when I get some spare time. My LC food options have quadrupled since I recently developed a way of making wraps too. Mine wasn’t so much about the ingredients though as it was about the method (using a sandwich press). We seem to have the same ideas about lc cooking – trying to get by using basic, gluten-free, easy obtainable ingredients!

Zedgirl

Lauren

July 18, 2008 at 3:51 am (7 years ago)

Kate – Love your blog! You could probably use coconut flour (might have to special order it, but I found Bob’s Red Mill in stores) in place of the protein powder. I think it’s essential to drying out the wrap and making it set up properly. Tomorrow I will try a batch for you without the protein powder and see how they turn out.

Zedgirl

I make a batch (6) of these twice a week and have it down to a fine art in the preparation now. I keep the dry mix made up in bulk in the fridge so when I’m ready to make them, all I have to do is beat the wet ingredients for a couple of minutes and then combine the two. The beauty of the sandwich press method is they only take seconds to cook and you don’t have to mess around with rolling them out, shaping them and getting sticky fingers etc. I even went and bought a new maxi sandwich press last week so I could make bigger ones. They do take a few attempts before you get the hang of it but are worth the effort I think. Also they can be a little fragile/brittle when just cooked but soften up after they’ve been sitting (on paper towel) for a while. This morning’s breakfast was cheese kransky sausages (split and pre-grilled in the sandwich press) with boiled onions and American mustard in a folded wrap which I then toasted till brown – heaven!

I’m going to order some NuNaturals Stevia next week….thanks for the tip!

Debs

Lauren

July 25, 2008 at 3:30 am (7 years ago)

Debs – The wraps would probably work without the sweeteners, but it’s worth the 2 grams of added carbohydrates to use that little bit of real honey or blackstrap molasses. I think it helps keep the wraps soft and moist.

Lauren

Susanne/WyoDiva

September 11, 2008 at 3:47 pm (7 years ago)

I made these today. Absolutely awesome. I rolled them out using sprayed parchment paper and they came out beautifully and, of course, I promptly had to eat them (cheese quesadilla-style). And now I’m stuffed!! Thank you!

Lauren

January 10, 2009 at 11:23 pm (7 years ago)

Priscilla – The wraps are definitely petite! Maybe 7″ in diameter? I use amount 1/8 teaspoon garlic powder and 1/2 teaspoon dried herbs, like basil. Play around with it to suit your tastes! Thank you for trying the recipe and sharing your results.

Amanda

March 13, 2009 at 9:13 am (6 years ago)

I used these as a pizza base, rather than a wrap. So good! Not eggy or cheesy, like so many other bread substitutes. I found the recipe made two individual pizzas perfectly. Absolutely delicious, and great texture. I’m thrilled! Thank you!

Lauren

Amanda

March 13, 2009 at 11:01 pm (6 years ago)

Lauren – I made them exactly as per your instructions & cooked them for 8 minutes. (I think they may have been a little thicker than your instructions, because I only have a small tray and bigger wouldn't fit!)

I chopped up the toppings while they rested cooling in the tray, and then put the toppings on. Then I grilled them until the cheese had melted. That's it!

Aeruynh

March 24, 2009 at 2:34 pm (6 years ago)

Lauren –Can you do this with only cocnut flour? with the added eggs for balance? It’s abit difficult to find some of the ingredients over here – I just received my coconut flour from iherb (the cheapest distributor that actually ships internationally ). Still havent found the gums you use.

We usually have lots to choose from over here – but the specialty items are still too rare and too expensive if you can even find them. Lol the market might not be up to par quite yet , which isn’t so surprising, as the entire population Norway is like a third of the population of NYC. lol.

GF@Fins

Meagan

August 11, 2009 at 4:37 pm (6 years ago)

I am making these as we speak!For the ingredients I used all brown flaxseed meal, the buckwheat flour, raw honey, raw apple cider vinegar and brown rice protein powder. The rest I kept the same. They just finished cooling and I can't believe it actually worked! Once I get my Silpats these will be even better. There were a few spots where they were sticking to the sheet a little bit. The top side looks great, but the bottom side has an interesting appearance… that will definitely be the INSIDE of my wrap!Thanks for the great recipe, Lauren! I will definitely use it again

Anonymous

September 7, 2009 at 2:42 am (6 years ago)

Get thee to a Fairway.The best (and I mean THE BEST) soy cheese I have ever tasted is handmade at my local Fairway…no rubber nastiness, no gross texture, no liquid, and it MELTED. It has become a staple in my dairy-free kitchen. Try the pepper jack!!

Lauren

Low Carb Diet Recipes - Healthy Women Blog's

October 3, 2009 at 2:34 am (6 years ago)

[…]There are plenty of information and tips about the low carb diet recipes. No matter what sources of information or tips you choose you need to always keep in your mind that the low carb diet recipes should consist of healthy and match with your diet plan[…]

[…]There are plenty of information and tips about the low carb diet recipes. No matter what sources of information or tips you choose you need to always keep in your mind that the low carb diet recipes should consist of healthy and match with your diet plan[…]

Georgene

Anonymous

August 24, 2010 at 8:56 pm (5 years ago)

Made these today, used pecan meal and oat flour… SO good! Going to make a bunch at once from now on. So far I have spread a little mustard on one side with some cracked pepper, then put shredded cheese on the other and fried in a light coating of butter. (Except for using a wrap instead of bread, that's Alton Brown's grilled cheese sandwich recipe, so if anyone thinks it sounds weird, try it out!)

Lise

January 25, 2011 at 6:03 pm (5 years ago)

Hi. I need some feedback. I tried this today. I overbooked it. So I ate the crispy as a cracker. I think this recipe would make excellent crackers! I want to know if anyone has tried this in a tortilla press? If it is easier, I would buy one. I have a hard time with the rolling and making it even. It was getting all uneven around the edges. I put it on a large baking sheet and just made one big one. I was hoping to fill the sheet and cut it into 2. If a press is used, would there still be the rolling problem?

Anonymous

Anonymous

March 25, 2011 at 9:39 pm (4 years ago)

I just tried these today. I subbed sunflower meal for the sesame seed meal and used buckwheat and molasses. I put in roughly a quarter tsp of garlic powder. Taste-EE! My only problem was rolling/patting them out. I didn't have plastic wrap on hand so I tried wax paper; it stuck pretty horribly. If I greased or sprayed waxed paper or parchment, would I lose less batter during rolling? Otherwise they baked PERfectly on my silicon baking mat and were delish. Thanks a bundle!

Anonymous

April 13, 2011 at 7:05 pm (4 years ago)

I made these and they taste delicious but … how is this low carb? Buckwheat flour has, according to my googling, 20g of carb per tablespoon. So if I use that and it makes two wraps, then that's almost as much carb as a slice of bread. With all the other ingredients it probable IS as much as a slice of bread. Is there something I don't understand about buckwheat flour?

Lauren Benning

Anonymous

October 18, 2011 at 6:25 pm (4 years ago)

Hi I made your wraps today. I used coconut flour in place of the buckwheat and, going against my better judgement rolled out the dough between 2 pieces of parchment.I left the dough sandwiched between the parchment and baked that way…they turned out perfect. I had my doubts, but these were great!

Anonymous

Annemiek

April 15, 2012 at 5:51 pm (3 years ago)

Hmm, I must be doing something wrong.I made several batches last night, first pair was too thin..so they didn't roll after baking and turned crispy. Second batch was better, but still .. when I tried to fill them, and needed to fold them to do so.. they cracked! But I'm not giving up, they look too darn good to miss out on!

we love the recipe, the ingredients and the flavors of these wraps, but have had a heck of a time with making them – they are such a sticky mess! do you have any suggestions or have you devised any easier way of baking them? thanks!

Apryl, roll them out between two sheets of parchment paper. Bake them with the papers still attached, on a baking sheet (the paper will not catch fire, promise; paper has a flashpoint of 451 degrees). When they are done, the paper peels right off…and you can reuse the sheets multiple times. Easy!

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Lynda

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This is a fantastic recipe – Thank You!! I cooked them in my Breville Sandwich Toaster, and it worked perfectly. I couldn’t get the protein powder, but it still worked fine. Thank You again, I am newly wheat/yeast avoiding, and will be making these every day!!!!!!

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November 4, 2012 at 6:48 am (3 years ago)

FYI–I went to print out your recipe for GF wraps and my printer said it would be 147 pages, so I scrolled through your comments. I think someone has hijacked your blog.
Any way–Are you talking about whey protein powder or protein powder? In your remarks before the recipe, you talk about whey protein powder. Is that what your using in this recipe?
Also your interests pin doesn’t work. ?? I can’t seem to pin any of your recipes listed on your pinterest-site. I really want to try this recipe so I hand copied it. Sounds like a winner.

Lauren Benning

November 15, 2013 at 2:33 am (2 years ago)

Ninaj, I am finally addressing comments on old recipes. My apologies for missing your question. Thank you for the heads up about the spam comments. Deleted all 300 of ’em, phew! Whey protein is what I used in the recipe. Did you end up trying the wraps?

Hi Lauren.
I’m trying to make a good tortilla without flax. Any advice? Since Dr. Davis’s book “Wheat Belly” came out, many people are eating huge amounts of flax, which can have serious consequentses due to it very high plant estrogen content (hundreds of times more than soy!). Please help me get the message out.
I posted about the dangers of flax here: http://carbwars.blogspot.com/2013/02/wheat-belly-cookbook-review-is-flax-new_3.html

Your blog will be of great help for diabetic patients and yummy looking healthy gluten recipe and thanks for sharing your recipe by making this blog. For a healthy life we must watch what we eat as diet plays important role in making our life healthy. Will definitely try gluten recipe and will share my reviews with you.

Hi, Heather! I’m glad you enjoyed the info on ingredients. I’ll be adding it to separate ingredients page. What you said gave me the idea! You can definitely use the same amount of ground chia seed as a substitute for the flaxseed. I use my Magic Bullet or coffee grinder to grind it up.

Candace Lee

February 23, 2014 at 2:25 pm (1 year ago)

These are incredibly awesome:) Made them last night cuz Hubby wanted fajitas. Made the original recipe using all flaxseed meal cuz didn’t have sesame seed meal, almond flour, oat flour, heavy cream & honey, added 1 tsp lime juice to make the 4 TBs of warm water and used ½ tsp cumin and ¼ tsp chili powder for the spices.
Had to make 3 batches cuz Hubby is a BIG eater. The first batch I used the silpat & plastic wrap method but the last two I used the two sheets of parchment paper method. I had to use a long cake spatula to get them off the silpat and they were a little messed up on the bottom. They fell right off the parchment paper and had a better surface texture on both sides.
I cannot say enough good about this recipe. They are delish and they held up for totally overstuffed fajitas. We do a lot of low carb nut/seed flour buns and stuff and so many are crumbly:( So it was great surprise to have a low carb tortilla that actually held together and was almost stretchy:)
Now I am thinking on trying to make “taco chips” out of them. I sure do miss something crunchy to snack on while watching TV.
THANK YOU SO MUCH for this wonderful recipe that actually does what it says!!!
I have tried so many, supposedly, low-carb or grain-free recipes for different things that have been big failures. I HATE wasting food and had just done “english muffins” the day before that I had to throw out and was bummed. These wraps really cheered me up and got me back on track:)
BRAVO!!!

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